10 Things You Can Get Out of a Pilates Reformer Class in Singapore

Posted by on Feb 21, 2019 in Blogs, Pilates Benefits

A Pilates Reformer is probably the most recognizable equipment for this type of fitness regimen. Its hulking size may seem intimidating at first, but if you can go past your first impression, you’d be surprised at the range of benefits it provides. Here we break down 8 reasons why a Pilates Reformer Class in Singapore will be a good addition to your fitness regimen.   What is a Pilates Reformer? Pilates is either performed on a mat or specialised equipment called a Reformer, originally called a “Universal Reformer”. It is one of the 12 original Pilates devices which is designed as a bed-like structure rigged with bedsprings, headboards, and footboards. At first look, it may appear like a medieval torture device, but the overall design is intended to provide resistance when executing Pilates exercises. Today, a Pilates Reformer comes with a more streamlined design. Different companies add their own spin to it with the intent to make it more efficient. The market now has a range of designs, from a Home Pilates Reformer to commercial-grade machines strapped with all the necessary bells and whistles to improve core strength, flexibility, balance, and stability.   Benefits of a Pilates Reformer 1. A strong core Centering is the focal point of the Pilates method. It refers to the core of the body, or the “powerhouse,” where all the energy begins and radiates outward to the extremities. The level of resistance is adjusted by the number of springs that are attached. For example, one would provide the least resistance, while five represents maximum resistance that you can get from a standard Reformer. This versatile, impact-free workout puts emphasis on strengthening the pelvic floor and the deep core muscles. When these muscles are engaged properly, they develop a stronger body with a stable foundation. Research even showed that a Reformer Pilates session can improve core stability in Multiple Sclerosis (MS) patients. With the strength arising from the core, one can maintain good control of the movements performed. 2. Improves overall strength While targeting the core also allows better execution and command of the different muscles, Reformer classes also challenge the entire body. The pushing and pulling motion experienced by all your extremities against the resistance springs, carriage and body weight gradually builds strength. Without creating so much impact on your joints, it allows you to work all your muscle groups, even up to the smallest musculature in a precise and controlled fashion. This kind of strength training preserves and enhances your muscle mass. 3. Provides a full range of motion The cables and bars of a Reformer device allows you to move your body with a full range of motion which is something that you might not be able to achieve on your own. It encourages you to extend to the fullest while you follow the track. With usual exercise, and without so much...

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Does Pilates Cause Weight Loss?

Posted by on Sep 26, 2018 in Pilates Benefits, Pilates Exercise

In every fitness activity, the first question that always come to mind is whether this can help us shed the excess weight. While each exercise routine has its own strengths and benefits, to a certain extent these activities can help us lose weight. Pilates exercises are no exception. So if you are aiming for weight loss through Pilates, here’s what you need to understand. The Process Behind Pilates Unlike other crushing, high intensity exercise programs, Pilates seem relatively passive. But, in reality it is no passive pursuit, rather its focus is on the concept of control instead of seemingly endless reps and muscle exhaustion. In Pilates, the muscles work to lift against gravity or the resistance of bands and springs. This exercise require you to take your time, focus on the task at hand, maintain balance, and to apply proper breathing.   What you learn from Pilates will actually provide you with a good solid bedrock for fitness and wellness. For example, full breathing exercises (which are also part of the program) can feed and stimulate the circulatory system. This is a cleansing process that can help detoxify the blood and refresh the cells. That is the basic component for the vitality we need to gain optimum benefit out of the exercises we perform. Adding to that, Core Pilates exercises also brings a lot of advantages that radiates to different parts of the body. So, where does weight loss come in? Weight Loss Before we tackle that question, it is important that we understand how our body process weight loss. The body loses weight, or body fat, by burning more calories than what is consumed. Our system burns a certain amount of calories in order to perform metabolic processes that are necessary to sustain life – this is called resting metabolism. Individuals may increase their resting metabolism by performing resistance training that increases muscle density.  This allows the body to burn even more calories – including stored body fat – at rest. Remember, the body can only lose weight if it is in a negative energy balance. This means that you must take in less energy (this means food or calories) than you need on a regular and consistent basis. When this happens, the body must rely on its stores of fat, glycogen, and muscles as fuels. The result is the loss of body weight. Pilates and Weight Loss Most bodyweight routines in Pilates classes can be pretty intense. Studios develop their own programs that can help you burn the excess calories. Pilates can assist in weight loss by affecting your overall body composition – the kind of redistribution many of us aim to achieve. A proper Pilates workout require that one masters a series of bodyweight exercises through the mat as well as endless routines on different resistance devices (e.g. Pilates reformer). Pilates makes use of large, heavy...

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The Benefits of Pilates on the Health Risks Imposed By Long Hours of Sitting

Posted by on Apr 17, 2017 in Blogs, Pilates Benefits

Are you spending most of your day sitting, hunched over your computer for hours at work? We are aware that too much sitting can be detrimental to our health. But do you really know why it can bad for your muscles, or body in general? There are numerous studies which showed that sitting for long periods of time can result in a number of health concerns, like obesity and other metabolic problems. When left unchecked it can potentially lead to increased blood sugar, high blood pressure, and increased fat deposit around the waist. Furthermore, the effects may even lead to fatal consequences. Let’s dig a little deeper and understand why you need to be more physically active, and how Pilates can help you in that area. Problems Caused by Prolonged Sitting Cardiac Concerns Spending too much time sitting can have us reaping the effects of sedentary behaviour which could have one digging an early grave. Sitting slows down your blood flow and muscles burn less fat. This makes it easier for fatty acids to clog up your heart. This behaviour increases your risk for cardiovascular disease by up to 125%. Digestive Problems Sitting for prolonged hours after eating can cause your abdominal contents to compress, in effect, this slows down digestion. Lounging after a good grub may seem the least dangerous but it can actually lead to constipation, bloating and heartburn. Diabetes Did you know that a day of prolonged sitting can already affect how your body deals with insulin? This stimulates your pancreas to produce more of it, which could lead to diabetes. In fact, every extra hour that you stay sedentary increases your chances of developing type 2 diabetes by 22%. However, it should be noted that sitting per se is not the problem, but rather closely associated to it. Cancer According to studies, there is a consistent relationship between the hours one spends sitting and the likelihood of getting three types of cancer: colon, endometrial and lung. The research looked into sedentary behaviour and the incidence of cancer by looking into several indicators such as recreational sitting time, occupational sitting and TV viewing time. Posture Problems Strained neck and shoulders to back pains, these are some of the postural problems caused  by prolonged sitting hours. Whether you are working on your computer or talking on your phone, it is common for you to hold your head and neck forward. This strains the cervical vertebrae resulting in permanent imbalances. Meanwhile, sitting creates more pressure on your spine compared to standing and this will only worsens when you spend hours hunched over your computer. Sitting excessively increases your risk of developing herniated disks. Muscle Degeneration Sitting causes you to use your abdominal muscles less, whereas standing would require you to tense your abdominal muscles more. When your core is left unused due to prolonged sitting, it gradually weakens....

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Pilates for Elders: Is It a Healthy Combination?

Posted by on Nov 24, 2015 in Blogs, Pilates Benefits

Photo Credit: Michael D. Dunn / Foter.com / CC BY-NC-SA Pilates has made its mark in the fitness scene, but would it also be a perfect exercise for the elderly? Exercise has always been an important component to being healthy, which – ironically – most of us fail to comply. Fitness experts, doctors, and even your shoe brand  have long been encouraging us to be active, and yet we always have reasons to put it off. Our wake-up call often comes too late, and this is usually a bout of sickness that would have us regretting how an hour of exercise everyday would have made a multitude of difference. But how does Pilates fare in keeping us healthy? In a person’s senior years, is Pilates an appropriate activity? If so, how is it better than other exercise programs out there? Trying out our classes is easy! All you do is check out our schedule here, then pick a class that you would like to attend and arrive 20 minutes early. We offer a FREE trial class for your first time! What is Pilates? You might have heard of the name, but you might not be really aware of what this exercise involves. Pilates, is a physical fitness method that was developed way back in the early 20th century by Joseph Pilates. It involves low-impact flexibility and muscular strength and endurance movements that dramatically transforms the way your body looks, performs, and feels. The exercises usually target the abdominals, the lower back, hips and thighs. These are done with the use of a floor mat and certain exercise equipment. Pilates is lauded to be a safe system of exercise not only for the body but for the mind as well. Who wouldn’t want that? The question now is – can your body withstand it? The physical limitations of old age The vigor and flexibility you once had in your younger years may not be the same as you get older. This is even more apparent when you fail to exercise your body regularly. So now you look for exercises that would still keep you healthy without straining your body too much. Let’s just say, your body may no longer be too agile for aerial yoga, or it might not hold up for certain cardio exercises either. So you find something that would suit your energy level. Pilates and older adults A lot of older adults have turned to Pilates to stay in shape without the greater risk for injuries common in weight bearing exercises. People in this age group need to pay attention to what their body is limited to doing, and not overstretching it for the sake of exercise – making Pilates a very good exercise routine option.  Remember, exercise need to build your body, and not burn it to the brink of injuries. This is Ruth, a 100-year-old woman who takes Pilates...

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Benefits of Pilates: Overcome Your Knee Pain

Posted by on Oct 27, 2015 in Pilates Benefits, Pilates Exercise

Photo credit: CarolLunetta / Foter.com / CC BY-SA Learn how you can decrease knee pain with Pilates! Probable Causes of Joint Pain More often than not, misalignment remains the primary underlying cause of joint damage. Joints can certainly drop firmness in addition to versatility. Because of this decrease in shared range of flexibility, individuals are afflicted by accidents as well as long-term pain. Weight is also a major factor in joint pain, or knee pain. Additional pounds also adds more stress to the joints, inadvertently making them painful to use over time. In study from the Harvard Medical School they said: “There are two ways that being overweight raises your risk for developing osteoarthritis (the most common joint disorder, which is due to wear and tear on a joint). First, excess weight puts additional stress on weight-bearing joints (the knee, for example). Second, inflammatory factors associated with weight gain might contribute to trouble in other joints (for example, the hands).” Another reason for joint pain is injury due to overuse. This is true for such cases with athletes. These people are afflicted by joint because of challenging physical exercises. Inside conventional working out, athletes use positions that puts a lot of strain on the muscle tissue as well as you joint. This also overlooks proper body mechanics, hence the rest of the body ends up unbalanced. That boosts the danger pertaining to shared accidents producing joint or knee pains. To counteract accidents, workouts that will target muscle groups, in addition to stretching out the actual bones are deemed to be best. Osteo-arthritis: the main culprit Osteo-arthritis will be yet another frequent reason for knee pain For those who are suffering from this debilitating and painful condition consider there is nothing they are able to carry out about this other than consider medicine. However, a few varieties of work out might help lessen the actual pain regarding rheumatoid arthritis in addition to the volume of medicine needed. Work out? You mean move your knees around? That might sound like torture, but did you know that with the right level of exercise, this can actually help you relieve the pain. How does Pilates relieve the soreness associated with knee pain? You owe it to yourself to find every possible way to rid yourself from this pain, and earn your life back! Pilates can help you lessen and even forestall joint pain. Trying out our classes is easy! All you do is check out our schedule here, then pick a class that you would like to attend and arrive 20 minutes early. We offer a FREE trial class for your first time! The Benefits of Pilates The practice of Pilates in relation to alleviating joint pain continues to grow because of improved understanding of this particular exercise routine. Yes, it may have a low effect due to the low strength demanded from it. However, it...

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The Healthy Ways that Pilates can Benefit Your Pregnancy

Posted by on Sep 24, 2015 in Pilates Benefits

Photo credit: hugrakka / Foter.com / CC BY-ND Pregnancy Pilates Classes Singapore For a lot of women, keeping a good body is not only limited on aesthetic purposes but also for health reasons. When it comes to hitting two birds with one stone, Pilates became a good choice. More women are enjoying the exercise and its benefits so how does this then relate to pregnancy? When the call for motherhood comes knocking on your door, can this exercise still be relevant?   Is Pilates good for pregnancy? According to experts, Pilates is a safe exercise while pregnant just as long as your doctor tells you that you are in the clear. This is very important because without your doctor’s advise you could put your pregnancy and the life of your baby at risk. But with the proper techniques and guidance, this exercise has a lot of good to offer as well. Pilates is a low-impact workout that helps the body to be strong, flexible, and balanced. Using a series of positions and movements paired with breathing and relaxation, it helps boost your body’s strength and coordination. You have to make sure that you entrust this with a certified instructor, one that knows how to cater to your physical limitations. Pregnancy benefits 1. Strengthens your stomach or core muscles. One of the most common misconceptions is that we should not be exerting our abdominal area during pregnancy. The truth of the matter is that you should actually do this, it’s just a matter of how you are working the muscles in this area. There are different pilates workout designed for each trimester to cater to the different demands the body have. The focus will be on your tummy and muscles of your pelvic floor which are known as stabilising muscles. This gives you a stable core which is key in giving you good posture and balance. The series of controlled movements also improves your strength, and this is important that these has to be done carefully to prevent straining your body instead. By targeting the tummy, back and pelvic floor muscles it shows that Pilates is good for pregnancy. 2. Controls and relaxes your breathing pattern. As your belly gets bigger, it eventually presses down on your diaphragm which can make you feel out of breath at times. Pilates is an exercise that also helps your control and relax the way you breath. When you constantly subject yourself to this breathing exercises, you also equip yourself for labor and delivery where this is also very helpful. 3. Reduces back pain. One of the common complaints that expectant mothers have, especially later on in their pregnancy, is back pain. This is caused by weight gain, postural changes due to a shift in your centre of gravity, muscle separation, and stress. Pilates can help with the nagging back pain because it exercises...

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